Finding the right intensity 1st semester 1st quarter grade 11 and 12

Heart rate

is counted by putting a slight pressure on any artery in the body where pulsations can be felt. The pulse rate is the number of times the heart beats per minute. The rate changes depending on activity levels. When you are relaxed, your pulse is slower, and that is your resting heart rate

age of fitness                            beats per minute (bpm)

children ages 11 - 17                      60 - 100 bpm



How to measure the resting heart rate

Resting heart rate should be measured first thing in the morning with the index and middle finger and a stopwatch. Put your middle and index finger to either radial artery on your wrist or your carotid artery in your neck. Once you find your pulse, count how many beats occur in 10 seconds and multiply by 6. That is your resting pulse

example: 11 beats in 10 seconds

11 x 5 = 66 bpm



Maximum Heart Rate (Hrmax)

is the fastest and hardest your heart can or the fastest that your heart can beat when doing an activity

Formula: Hrmax = 220 - age

example: 220 - 12 = 208




Target Heart Rate or Training Heart Rate

is the desired range of heart rate perceived during the aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. In this method, there is an element called "intensity" in which expressed as percentage. The THR can be calculated as range of 65 -  85 % intensity.


Target Heart Calculation

1. 220 - age = Maximum Heart Rate (Hrmax)

2. Hrmax * 0.70 = Target Heart Rate

example: 220 - 12 = 208

208 * 0.70 = 145.6 



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